As they say, the home is where the heart is but with the increasing concerns about fitness, we might as well say, the home is where the gym is. Due to time constraints and lack of motivation, taking part in fitness activities can be a problem. That's why, home fitness can provide an easy and convenient way to stay active while staying at your home.
But what to do if you have space limitations? How do you turn your beloved home into a gym? It is where the FID bench steps in, providing both flexibility and mobility.
The FID bench is more than just ordinary gym equipment; it has revolutionized the home gym industry. It is like your fitness chameleon that fits perfectly to your strength-training needs. Want to focus on chest presses? Adjust it to a flat position. Want an incline position for upper packs? You got that. Do you wish for larger, deeper core-shredding decline crunches? Easy. The FID bench checks all the boxes when it comes to home exercise.
What Does FID Stand For?
But, what makes the FID bench so versatile? It all comes down to those three letters: FID- flat, incline, decline. Let's break it down:
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Flat position: This is the basic function of any weight bench. The flat equipment is well suited for standard exercises like bench presses, dumbbell rows, and triceps dips. It is an important part of your strength training regimen.
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Incline position: When placing the bench in an inclined position, you are allowed to put much emphasis on the upper part of the body on muscles like the upper chest and shoulders. It will work perfectly for an incline bench press or shoulder press if you want to achieve a perfect upper body.
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Decline position: Looking to focus on the lower chest? The declining position is your best friend. It is best suited for decline presses, crunches, and all those exercises that work on muscles distinctively from any other flat or inclined position.
Why FID Benches Are A Staple For Versatile Home Workouts
Features like flexibility make the FID bench an essential equipment in a home gym. It means that instead of having numerous large machines, you may have a bench that can change its functionality according to your needs. Whether you want to work on strength, adding muscle definition, or increasing your stamina, the FID bench is an all-in-one solution to that. No wonder, it has become a popular choice among fitness freaks who love its versatility and convenience for home workouts.
Key Features Of FID Benches
Check out these features that make it a unique versatile and space-saving tool for your home gym.
Adjustable Angles for Muscle Engagement
Why is angle so important? The answer is pretty simple, each angle helps you train different muscles. Since the FID bench provides multiple angles to work, it provides a diverse workout.
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The flat position is meant to build base strength.
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The incline position helps in the major development of the chest and shoulder muscles.
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The decline position works on the lower chest and abdominal muscles.
This adjustability makes it possible to change exercises depending on which muscle you want to build.
Folding and Collapsible Design
It is not always possible to have a large home gym area at your house, the FID bench has been designed to provide maximum effectiveness without taking up a lot of space. Many of the FID benches are foldable, and portable while being relatively lightweight. You do not have to worry about where to put the bench because after use it can be folded and placed under the bed, closet, or wedged against the wall.
This foldability makes the bench very suitable for people living in apartments or anyone with limited space. To this end, the unique feature of adjustable angles and portability makes the FID bench the ultimate home fitness solution.
Benefits Of Using An FID Bench
Speaking of the home gym workout branches, the FID bench is widely considered the best option out there for a reason. It is versatile and can be easily converted to a flat, incline, and decline exercise machine. Here is why the FID bench is a must-have for your workout routine:
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Targeting Different Muscle Groups
Well, the FID bench is all about options. By switching between flat, incline, and decline positions, you can target specific muscle groups with precision:
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Flat position: Ideal for basic movements such as bench press and rowing and other muscle groups such as chest, back, and arm.
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Incline position: Concentrated on the upper pectoral region, shoulders, and triceps saying that it is more effective in shaping the upper body.
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Decline position: Targets the lower chest while providing good opportunities for core work such as decline crunches.
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Customizable for All Fitness Levels
The FID bench is perfect for beginners or experienced athletes. For beginners, the weights should be lighter and one can perform easy movements while being in a flat position. But as you go on, you can increase weight and angles in order to make the exercise more challenging. The bench is designed in such a way that it meets your fitness needs.
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Enhances Strength Training
Flexibility is the essence of strength training, and the FID home gym workout bench does not disappoint here. By adjusting angles you can gradually overload muscles- something that is crucial for developing both strength and muscle mass. For instance, the incline press has a higher concentration of your upper chest and shoulder muscles while decline presses hit the lower chest.
It is possible to adjust the bench so you can perform all the intended exercises in the best way possible without the risk of an injury. The FID home gym workout bench is not just a simple gym product; it is your workout companion in improving the overall physical structure of your body.
Popular Exercises To Do On An FID Bench
Due to its flexibility, it can be flat, incline, and decline, as needed for a specific workout. It is high time that we discuss the popular exercises that you can perform using this versatile gym equipment.
Incline Bench Press
The incline press is regarded as one of the basic exercises for the upper chest and shoulder muscle development. By raising the FID bench to an inclined position (usually the angle ranges from 30 to 45 degrees), you can focus on the upper part of the chest and the front shoulder muscles.
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Muscles worked: Upper chest, shoulders, and triceps.
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Benefits: It helps in defining a good upper chest and increases the overall upper body pull.
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Pro Tip: It should not be inclined too forward as this will take all the stress on the shoulders rather than the chest.
Decline Bench Press
Adjusting the FID bench to a decline of ( -15 to -30) degrees works on the lower chest with less impact on the shoulders. It is important to inform you that this exercise is highly helpful in establishing a proportional chest look.
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Muscles worked: Chest, lower triceps, and the front of shoulders.
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Benefits: Contributes to targeting the lower area for those who want a well-defined chest. The decline angle can also decrease shoulder pain during pressing exercises.
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Pro Tip: Maintain good posture and try to move slowly and constantly to stimulate the target muscles most effectively.
Flat Bench Press
The plain flat bench press holds the ground as one of the most effective exercises for chest muscles. When the FID bench is in the flat position, you can work the mid-chest muscles and do a large number of exercises for the upper body.
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Muscles worked: Chest, back arm, and shoulder muscles.
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Benefits: Essentially, it is a great exercise that will strengthen the chest and the entire arm region.
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How it compares: Different from incline or decline positions, the flat bench press distributes load evenly on the chest muscle and should be included in every bodybuilder's chest routine.
How To Choose The Best FID Bench For Your Home
Not all FID benches are built the same. If you are willing to go for one, considering the following factors will help you select the right model.
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Build Quality
An FID bench should be durable since it is likely to sustain an increased amount of weight if you are likely to lift heavy weights. It should also be comfortable and should last long. Look for benches made from reinforced steel which has thick padding.
Tip: Look for anti-slip feet so that the bench does not move when you have to work out rigorously.
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Weight Capacity
Always check the maximum weight limit that a bench can hold. The weight capacity should be well over your weight plus the weight you intend to lift.
Standard capacity: Typically, most FID benches can hold between 300-350 kgs, while the superior models may carry up to 500 kgs.
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Adjustable Angles
The directions of the FID bench should be adjustable in flat, incline, and decline positions to simplify your workout. The more adjustable angles there are, the more variety there is in exercise training.
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Foldable Design
A foldable FID Bench is extremely useful when there is a lack of space. Select a folding bench because it can be easily stored under a bed or against a wall.
Tip: Choose models with integrated wheels to enhance portability.
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Storage Convenience
The small and minimalistic designs of the bench do not interfere with the background and rather can be easily incorporated into any home gym. Such folding benches prove to be highly practical.
Where to Find?
Are you looking to add the right FID bench to your home gym? It can be a tough decision to decide which one to buy, but with Flybird you are sure to find the best FID Benches. These benches are best known for their structural strength, compact, versatile designs, and ease of adjustment. Here are our two standout models:
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Flybird Adjustable Bench FB299: A compact, foldable bench that holds excellent build quality as well as mechanisms for height adjustments.
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Flybird Adjustable Workout Bench FB149: Famous for its 8 backrest angles to provide a versatile workout every time. It also provides a cost-friendly option for your home gym coming in at around $120 USD.
Both these benches are perfect for any contemporary home gym, but if you want to explore an outstanding range of weight benches, you can try visiting.
An FID (Flat, Incline, Decline) bench is a cornerstone of any serious home fitness setup. With its versatility, this tool can transform simple workouts into effective strength training sessions. The bench’s adjustability opens countless exercise possibilities from basic chest presses to advanced core workouts making it a valuable investment for both beginners and seasoned athletes.
